Skill
EMOM for 10 minutes:
15 double unders plus one squat snatch

Just like Tuesday’s clean work, we’re practicing snatches with a short jump rope buy-in each minute. Pick a volume and difficulty that you can complete in one easy and unbroken set in no more than about ten seconds. Practice a quick transition from your rope to your barbell, and push the depth in your catch while staying within a technically solid range of motion.

Workout of the Day
AMRAP in 12 minutes:
30 single arm dumbbell push jerks
94 drag rope single unders

Happy Birthday, Rafael! Rafael’s birthday workout will have you hanging on to your dumbbell for relatively large sets of push jerks before moving on to a smooth minute or so of drag rope single unders. Switch arms whenever you’d like on the push jerk, and feel free to simplify it to a push press if you’re strong on the movement. Try to be efficient with use of your shoulders though; they’ll definitely start to tire out as the workout progresses.

standard: 35/20
rx: 50/35
sport: double dumbbell: 40/25
metcon: 4×2:00 on, 1:00 off